03/26/2019

Crossfit North Cloud – CrossFit

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Gymnastics

Metcon (No Measure)

Split into three groups, each starting on a different movement take 15 minutes to rotate through 5 minutes of practice at each:

Movement 1 (0:00 – 5:00) – Rope Climb Progressions

Movement 2 (5:00 – 10:00) – L-Sit Hold Progressions (parallete/floor)

Movement 3 (10:00 – 15:00) – Handstand Hold Progressions

Metcon

Metcon (Time)

Buy-In: 100 Double-Unders

then…21-15-9 of:

Handstand Pushups

Sumo Deadlift High-Pull (95/65)

Cash-Out: 100 Double-Unders

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